Go from the couch to 30 miles in 8 weeks with this beginner s cycling plan. Experienced athlete 10week long course duathlon training plan. Along with event specific plans, you can find plans that will support you with every aspect of training. This beginner s plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run.
Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. Get the perfect duathlon training plan for your skill level whether youre a beginner or an advanced duathlete, there is a training plan to meet your needs. If you plan to switch shoes between running and biking segments, you might want to invest in either elastic laces or lace locks. Your subscription to the sufferfest includes over 100 training plans for road, cyclocross, mountain bike, and triathlon. However, if you have performance goals, we have devised several duathlon training programs for you to choose from. Interval training is more than jog, race, jog, race or jog, walk, race, walk, depending on your current level of conditioning. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. Sprint duathlon plan 12 weeks training plan trainingpeaks. These new pdf charts can help you pace your next marathon to perfection signed up to the london marathon. Please find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event. This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standarddistance duathlon 10km run40km bike5km run. Then its time to switch focus to duathlon and race strong to the end of the year. The key to integrating the benefits of interval training into your duathlon training regimen is to create interval sessions that closely simulate raceday mileage.
Much of the training done in this program and in other novice level training programs will be at zone 2 intensity to help youbuild your base. Our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. Nov 16, 2018 the racing underground offers a free lowkey duathlon training plan that provides a general idea of the kind of training you need to do for your first duathlon, but without a strict schedule. This beginner training plan will get you ironmanraceready in just 12 weeks. This plan was based upon a 20week training schedule. Detailed training calendar 11 week sprint distance program beginner part 2. Designed with beginners in mind, the race begins with a mile swim in the beautiful waters of purity spring. How to choose a free ironman triathlon training program. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. Its important to listen to your body and find a good balance between training, rest, work and play. Heres a four week training plan to help you make the switchover from triathlon to duathlon. Get the perfect duathlon training plan for your skill level.
This sevenday plan takes the guesswork out of mealtime and can help you happily eat your way to an ideal race weight. A 12week triathlon training plan for beginners active. If you have time and energy to do more than what is assigned in this plan, then you will be extra well prepared for the race. Got some standarddistance triathlons this season and want to race at the best of your ability. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. This plan gives bike and run workout times in minutes. At the back of this training plan is the appendix where. He recommends training using a brick where you complete a short run after a bike workout. Whether youre a beginner or an advanced duathlete, i have a training plan to meet your needs. Rg active 16 week olympic distancetriathlon plan page 2. May 02, 2019 download a free pdf cycling training plan for beginners to build up your endurance.
To start the respective training plan, it is recommended that a minimum amount of training has been undertaken for the 6 weeks prior. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Eat a clean diet during the training program to increase the effectiveness of the program. Feb 21, 2019 the beginner s triathlon training plan. Beginner 12 week training program by paolina allan the. Life time tri sprint triathlon training program for novice triathletes developed by. Beginner sprint triathlon training plan cancer research uk. You can adjust the amount of rest time and reps according to your needs. I have been participating in triathlon for 5 years, and often get asked how to get started.
As we go along, we will create a sample plan for our imaginary athlete, joe runner. So, i thought it would be fun to put together a simple 4week sprint triathlon training plan that anyone can do. If you havent done a triathlon before, youll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and. With this beginner olympic triathlon training program, everything you need to swim, ride, and stride to the finish line of your first race is all in one place. I ts used primarily foractive recovery days, after hard blocks or days of training in which the goal is to stay loose, keep the metabolism primed and to burn a few calories. Free duathlon training plan 5k 10k triathlon sprint olympic. Duathlete tom lowe provides a free 10week training program at. If you would like a digital version of your chosen cycling. Basic aerobic endurance training, 5060% of your maximum heart rate. We know running, cycling and swimming can be tough sports on their own and when combined together they may seem intimidating, that is why paolina allan, coach and athlete, has crafted a 12week training program for multisport canada athletes to follow to get you ready and. Completing all the minimum workouts should have you well prepared to finish. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in week 17.
This time of year water temperatures will be in the mid 60s. We will now analyze your answers to those questions and use them to design your 6month training plan. Ironman plans can range from seven to nine months long for beginners and four to six months long for experienced athletes, aharon says. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. Its designed with novice and intermediate level athletes in mind and its geared around a monday to friday working week. Without further ado, im excited to share with sarahfit readers, the first look at the project neon sprint triathlon 4 week training plan. Olympicdistance training plans, sprint triathlon training plans, winter training plans or duathlon training plans to cover every triathlon distance.
Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. I have added strength training in this plan on mondays. A personal coach can look at your training program and progress from30,000 feet and see the bigger picture of where you are now and where you need to be in order to be successful. And is a skeleton plan for a duathlon training plan for you to structure your training and add your favourite sessions. Before beginning this plan you should already be able to. Add yoga, strength training, and our mental toughness programme for truly comprehensive training. Triathlon training explained how to structure your.
Do not chastise yourself if you miss a couple of days. Sep 18, 2017 training training plans free 4 week duathlon training plan. The objective of this training plan is to provide the experienced age group duathlete with a 10week structured and periodized plan to successfully prepare for a long course duathlon typically 10k run 150k bike 30k run. Have a look through the list, download and enjoy your training. This program can also be used to lead you into the d3 12 week 10k40k5k distance duathlon plan. Plan overview the training plan breaks down the 10week training schedule into the following periods note. This program will help remove some of the training mystery for the triathlon rookie. The complete guide to duathlon training for beginners verywell fit. Also in the program is two days strength training each week. Heart rates are not included as this is pitched at an active person who is a relative beginner to duathlon and some people will not have a heart. Duathlon training plan the5krunner triathlon, duathlon. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core. This program provides a basic template for success but should ideally be. Rest and recovery is just as important as training.
Lets take a quick minute go over the training zones used in this training program. This beginner plan challenges you mentally and physically while getting you race ready on just four workouts. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. How to train for a beginner sprint triathlon sportsrec.
Training for a duathlon can be as simple as 2 words run, bike. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. Its designed with novice and intermediate level athletes in mind and its geared around a. This plan is specifically created with the overweight person in mind who is looking for a noimpact weightloss plan to start losing the pounds and getting fit. Training training plans free 8week duathlon training plan. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. Look for a program that matches your fitness level and amount of training.
This training plan should be supplemented with good rest and good nutrition to support the plan. Zone 4 is where therubber hits the road, so to speak. The purpose of this plan is to complete a short course duathlon. Challenge yourself to complete as many workouts as possible.
Phils beginner duathlon 10405km for masters 46 hrswk. This sevenday plan is designed for one person, but its easy to adjust to the number of people eating. This plan will get you to the finish line feeling strong and having fun. To improve your transitions, lay out your gear so its easy to reach, dont wear socks and use speed laces on your running shoes. When doing bike intervals on the road make sure you find a suitable location and follow the highway code. A triathlon is a hugely rewarding event to compete in. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence. Duathlon training plan, 5k run30k bike5k run, 12 week. The 4week training plan below is designed for anyone aiming to do a sprint duathlon 5km20km2.
Structure your training a good training plan will balance cycling and running, gradually increasing the duration and intensity. These schedules will be suitable for anyone who has already completed a duathlon or triathlon and are looking to improve either their technique or finishing time. For example, if youre a male runner and you planned to remove. Even if your athleticism is on the moderate side, you can complete a triathlon, and in the process, youll even find your inner athlete. Whether you are a beginner triathlete attempting your first race, or an old ha. If you are already working out several days per week with cardio exercise, you should choose this plan to prepare for your first duathlon. The purpose of this plan is to prepare diligently for a short. Training training plans free olympicdistance triathlon training plans. Zone 1 training is very low intensity easy does it. Sprint triathlonswhich vary but are typically around a 750yard swim, 12mile bike and 3mile runare a great entry point to the sport and achievable for anyone committed to following this eightweek plan for building endurance. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Learn how to train for a sprint triathlon with this program, designed specifically for beginners. The first phase of the training plan for the milehigh duathlon series is the base phase.
If you do not have access to a gym then try to replicate the plan as best as you can with the facilities you have. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Its up to you to determine what workout to do on what day, though the plan gives you types of workouts to be done during specific weeks. For a beginner who has some recent background in fitness or sport, give yourself 8 to 12 weeks to get fit and ready for a sprint duathlon.
The races on this page are examples of sprint distance duathlons, which take most people 12 12. Its good to do a light jog, a minimum of three sets. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. Sprint triathlon plans, olympic triathlon plans, half ironman plans, full ironman triathlon plans from the beginner triathlete to the advanced agegrouper. These plans will take you from zero to triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now.
Beginner 12 week training program by paolina allan hello athletes. These new pdf charts can help you pace your next marathon to perfection. A detailed 1 year triathlon training plan perfect for. If you feel you need to start at a lower level and have the time before your chosen triathlon, select instead my much easier triathlon 1 training program, which is designed mainly to get you in good shape with or without competitive goals. Plans are tailored to your complete 4dp power profile. As a coach since 2000, and with a national championship to my credit, ive crafted several different plans to get you to the finish line fast. Completing a triathlon event is a great achievement wher ever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to. As craig alexander aus earned a narrow victory over daniel bretscher while emmakate lidbury gbr dominated the sixth running of the oread ironman 70. Also includes couch to 5k, half and full marathon plans. Beginner this training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint. The purpose of this plan is to prepare diligently for a short course duathlon, or prepare to finish an powerman distance duathlon. It is a 10 week long programme which is reasonable preparation time for a duathlon if you are an active person, however it is only a guide.
Have you ever wanted to tri a triathlon, but thought it was something beyond the reach of mere mortals. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Duathlon advice and tips for beginners run and become. Sprint duathlon workouts are typically 20 to 90 minutes in duration, depending. Having a food plan that is timeefficient and can healthfully satiate your appetite is key. Here is a little plan that you can follow or at least get an idea what training would be good to do. There is a plan for every distance, whether you are a novice or an experienced triathlete. Cycling training plan for beginners cycling weekly. The plan if youre planning on doing your first triathlon this spring, you need to start training now. Beginners triathlon training plan intermediate training schedules these schedules will be suitable for anyone who has already completed a duathlon or triathlon and are looking to improve either their technique or finishing time. The workouts in this plan are designed to help you survive your first foray into the sport of duathlon. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon.